These oat bars are the perfect pre- or post-workout fuel: high in protein for recovery, with a good mix of simple and complex carbohydrates to refuel your muscle glycogen stores. This version is oil-free and gets its sweetness from bananas, dried fruit and just a little maple syrup.

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They’re soft in the middle, chewy on the outside, with some crunch from the nuts and seeds.

Time: 5 minutes prep + 25 minutes cooking
Difficulty: easy
Storage: keep in the fridge for up to three days, or freeze for up to three months

Ingredients (makes 12 bars):

  • 2 large ripe bananas
  • 150g oats (or GF oats)
  • 25g pumpkin seeds
  • 25g sunflower seeds
  • 50g walnuts, roughly chopped
  • 80g raisins
  • 180g smooth peanut butter
  • 5 tbsp maple syrup
  • 3 tbsp soy milk


  1. Preheat your oven to 180°C. Line a small (23cm x 23cm) baking tray with baking paper and set aside.
  2. In a large mixing bowl, mash up the bananas until they become runny. Add the oats, seeds, walnuts and raisins.
  3. Tip the peanut butter and maple syrup into a small saucepan and heat gently to soften the peanut butter and combine. Pour the peanut butter/maple syrup mixture into the oats mixture along with the soy milk, and stir until all the dry ingredients are fully coated with the wet ingredients.
  4. Transfer the mixture to the lined baking tray and flatten the mixture down with a spoon until level. Bake in the oven for around 25 minutes, or until just turning golden around the edges.
  5. Allow to cool for at least 10 minutes before removing from the tin and cutting into 12 bars.

Try stirring through or topping with some optional extras, for example other dried fruits, ground cinnamon, vegan chocolate chips, orange zest, sesame seeds, or other nuts and seeds.

Kcals: 251, Protein: 7.9g, Carbs: 26g, Fat: 13.5g, Fibre: 3.6g


Recipe taken from The Plant-Based Power Plan by TJ Waterfall (published by Penguin Life)